WARM-UP
Linked up with the Rapho PAX

THE THANG – CIRCUIT STYLE

Lower Body

• Squats x 20
• Reverse Lunges x 10 each leg

Upper Body

• Dips x 15
• Irkins x 15

Rinse & repeat x3

Wall Sit

• One PAX: 10 Step Ups + 10 SSH
• Other PAX: Wall Sit and reconsider life choices

Switch. No one wins.

WALKING EMOM PROGRESSION
A “recovery” that absolutely was not recovery.

• Walk 1 min → 5 Squats
• Walk 1 min → 10 Calf Raises
• Walk 1 min → 15 Air Presses

Keep cycling, add 5 reps each round

Totals

• 75 Squats
• 100 Calf Raises
• 125 Air Presses

MARY / COT / COFFEETERIA / QSOURCE
Wrapped it up with Rapho PAX and rolled into QSource on Trust.
Actual meaningful discussion broke out… which was unexpected but appreciated.

MOLESKIN
F3 disclaimer: what happens in the gloom should probably stay there…

During the workout, Eagle delivered a story that included:

• A smoked turkey leg
• A port-a-jon
• Lost shoes and an F3 shirt
• A blue hand
• And a level of detail nobody asked for…If you know… You unfortunately know.
• DoorDash will never be the same after today’s Maintenance Crew. Life experiences run deep here.

On a more legit note—conversation on Trust was solid. Real talk, good insight, and a reminder that even a group of guys doing a workout in a park can accidentally stumble into something meaningful.

Until next time—keep moving, trust your brothers… and never ignore that initial gut feeling.